Introduction to Arugula
Arugula, also known as rocket or rucola, is a peppery, leafy green packed with flavor and nutrition. A member of the Brassicaceae family (alongside kale, broccoli, and mustard greens), arugula has been enjoyed since ancient Roman times for both its culinary and medicinal properties. With its bold taste and crisp texture, it adds a fresh bite to salads, sandwiches, and even warm dishes.
Common Varieties:
- Wild Arugula (Diplotaxis tenuifolia) – More intense in flavor, with smaller, deeply serrated leaves.
- Cultivated Arugula (Eruca vesicaria) – Milder and more commonly found in grocery stores.
- Baby Arugula – Tender and slightly sweeter, often used in salads.
Seasonality & Where to Buy
Peak Season: Spring and fall (March–June & September–November)
- Best when freshly harvested in cooler months.
- Available year-round in most grocery stores.
- Can be found at farmers’ markets, organic produce stores, and even grown at home in containers or gardens.
How to Choose the Best Arugula
- Look for bright green, crisp leaves with no yellowing or wilting.
- Avoid leaves with slimy or black spots, which indicate spoilage.
- Baby arugula tends to be more tender, while wild arugula has a stronger, spicier taste.
How to Store Arugula for Maximum Freshness
- Refrigerator: Store unwashed arugula in a breathable bag or container with a paper towel to absorb excess moisture. Keeps fresh for 4-5 days.
- Freezing: Can be frozen for later use in smoothies, soups, or pesto (best when blanched first).
- Drying: Not commonly dried, but can be dehydrated and used in seasoning blends.
How to Prepare Arugula for Cooking
- Rinse gently in cold water to remove any dirt or grit.
- Pat dry with a towel or use a salad spinner to remove excess moisture.
- Trim the stems if they are tough (optional, especially for mature arugula).
- Use fresh in salads, sandwiches, or as a garnish, or lightly cook for a milder flavor.
Nutritional Benefits & Health Properties
Per 1 Cup (20g) of Raw Arugula:
- Calories: 5
- Carbohydrates: 0.7g
- Fiber: 0.3g
- Protein: 0.5g
- Rich in Vitamin K, Vitamin C, Folate, and Calcium
Health Benefits:
- Supports Bone Health – High in vitamin K, which aids calcium absorption.
- Boosts Immunity – Loaded with vitamin C and antioxidants.
- Aids Digestion – Contains fiber and compounds that promote gut health.
- Heart-Healthy – Rich in nitrates, which help lower blood pressure.
How to Cook Arugula
Arugula’s peppery bite makes it great for both raw and cooked dishes.
Cooking Methods:
- Raw: Perfect in salads, wraps, and as a topping for soups.
- Sautéed: Lightly wilted with garlic and lemon juice.
- Blended: Works well in pesto, dressings, and green sauces.
- Grilled: Adds a smoky touch when lightly charred.
What Pairs Well with Arugula?
- Herbs & Spices: Garlic, basil, oregano, black pepper, nutmeg.
- Vegetables: Tomatoes, beets, radishes, roasted squash.
- Grains & Legumes: Quinoa, chickpeas, white beans, lentils.
- Sauces: Lemon-tahini, balsamic glaze, cashew dressing.
Oil-Free, Plant-Based, Gluten-Free Recipe Ideas
- Arugula & Chickpea Salad with Lemon-Tahini Dressing – A refreshing, protein-packed salad with fresh greens, cherry tomatoes, and a creamy, nut-free dressing.
- Wilted Arugula & Garlic Stir-Fry – Lightly sautéed arugula with fresh garlic, lemon, and red pepper flakes for a quick and flavorful side dish.
- Vegan Arugula Pesto – A creamy, dairy-free pesto made with blended arugula, walnuts, lemon juice, and nutritional yeast.
Best Substitutes for Arugula
- Watercress – Similar peppery bite and crisp texture.
- Spinach – Milder, but works well in most recipes.
- Mustard Greens – Adds a more intense spice, ideal for cooked dishes.
Fun Facts & Trivia About Arugula
- Arugula was considered an aphrodisiac in ancient Roman times.
- The name “rocket” comes from the Italian word “rucola”, which evolved into roquette in French and rocket in English.
- It belongs to the same plant family as broccoli, kale, and radishes!
Sustainability & Environmental Impact
- Low water footprint – Requires minimal irrigation compared to other greens.
- Fast-growing – Can be regrown multiple times from a single planting.
- Minimal waste – Every part of arugula is edible!
Final Thoughts
Arugula is a nutritious and flavorful leafy green that adds a zesty kick to any dish. Whether you enjoy it raw in salads, blended into pesto, or lightly cooked, it’s a great addition to a whole-food, plant-based diet.
What’s your favorite way to eat arugula? Let me know in the comments! 🌱💚
